Looking for Easy Self-Care? Try This Superfood Lentil Soup

If you’re finding yourself craving a little extra TLC these days, you’re not alone. Stress and uncertainty have practically become a part of this year’s daily routine, and despite spending more time at home than most of us are used to, many of us are juggling new or additional obligations that actually compromise our opportunities for any kind of real self-care and relaxation.

So while our Luminberry team loves a good cooking project just as much as you do, it’s also beneficial to have some favorite meals in your bag of tricks that are highly restorative yet take minimal effort. Enter the convenience of one-pot cooking: creating a delicious alchemy of nutritious ingredients that can be made easily, and with almost no clean-up!

Trust me, I understand: as of this week, I’m officially in the final, “any day now” stretch of pregnancy. And though I’ve been relying on one-pot cooking as a savior for my dwindling energy stores the past few weeks (in the midst of trying to wrap-up work projects), it’s actually been a culinary tool I’ve used for almost the entire pregnancy to ensure I’m consuming all the “good foods” ... without having to overthink meals and food combining too much. One of my favorite one-pot dishes has been a superfood lentil soup I developed specifically to provide an enormous spectrum of essential micronutrients needed for growing a baby. But to be honest, all pregnancy needs aside, this soup is fantastic for everyday self-care and restoration for absolutely anyone.

One bite and you’ll be convinced: the savory, balanced, warming goodness is just the mouthwatering package that houses so many benefits, including protein, folate, beta carotene, fiber and essential fatty acids galore. So relax, and give yourself the nourishment your body really needs from real foods ... all while without having to go to very much trouble at all.

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Put these cooking tips to use to ensure all-star soup-maker status:

  • Dice evenly. Slicing your vegetables around the same size isn’t just a nice aesthetic touch, it ensures ingredients cook at the same rate.

  • Wilt the greens. Wilt—but don’t cook—the arugula. Just a couple minutes in the hot soup will be enough to tenderize the greens without losing too many of their sensitive vitamins … or their flavor.

  • Season to taste. This tip can’t be overstated: always taste your soup at the end of cooking, and make tweaks to salt, pepper, lemon, and even water as needed. Between different varieties of vegetable broth, to overall taste preferences, there are a lot of variables in soup-making, so don’t be shy about putting your own twist on every batch!


Lentil Soup with Arugula

Not only does this soup give off major comfort vibes, but it's made entirely out of nutrient-dense foods and superfoods. The extra big batch is especially great to warm up later in the week, or store in the freezer and reheat on demand.

Prep Time: 10 minutes | Cook Time: 35 minutes | Total Time: 45 minutes
Servings: 6-8 
Author: Julie Morris 


2 tablespoons olive oil, plus more for serving

½ large red onion, cut into 1/4-inch dice

4 garlic cloves, minced

8 cups vegetable broth

2 bay leaves

2 cup brown or green lentils, rinsed

1 pound sweet potatoes, peeled and cut into ½-inch dice

6 cups (packed) baby arugula (about 5 ounces)

1/3 cup hemp seeds

¼ cup fresh lemon juice

Water, as needed

Sea salt and freshly ground black pepper, to taste

Non-dairy unflavored and unsweetened yogurt, for serving (optional)


1. In a large soup pot, warm the olive oil over medium heat. Add the onion and sauté for 5 minutes until softened. Add the garlic, and cook for 1 minute longer. Add the lentils and bay leaves, and pour in the vegetable broth. Raise the heat to bring to a boil, then reduce the heat to maintain a simmer. Cook, uncovered, for 10 minutes.

2. Add the sweet potatoes to the pot, cover, then cook for 15 minutes longer, or until lentils are just tender. Remove the bay leaves, then stir in the arugula, hemp seeds, and lemon juice and cook for 2 minutes, or until arugula has turned bright green and has wilted. If a more brothy soup is desired, add a little water as needed, then season with salt and pepper to taste. Serve warm, topped with a dollop of yogurt and a drizzle with olive oil.

Did you make this recipe? Leave a comment below, or tag @luminberry on Instagram and hashtag it #luminberry